Small Ways to Get Moving Again
For many, getting in better shape and losing weight are common New Year’s resolutions.
However, if you’re not getting 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity weekly, you’re not alone.
By January 9 (sometimes called Quitter’s Day), most people have given up. In fact, less than 10% of people stick to their resolutions, even if they know physical activity improves sleep and reduces the risk of heart disease, high blood pressure, diabetes, cancer and joint pain.
But don’t worry—there’s still time to salvage your fitness goals, and we have seven ways to help you get back on track.
For the rest of the year, try to:
Choose an activity you can stick to.
Studies show that most people quit exercising because they don’t enjoy it. In fact, one poll found that people were more willing to text their ex, cancel Netflix for a year or spend a long weekend with the in-laws than exercise ever again. So, if you hate jogging, don’t do it! Consider swimming, yoga or dancing instead.
Discover your “why.”
Ask yourself, “What’s my motivation for better physical fitness?” For example, are you exercising to be strong and healthy for your grandkids? To lower the risks of a condition you have a family history of? Because you want to live to be 100? Having a strong purpose will help keep you going.
Give yourself time and grace.
If you’ve missed the mark when it comes to your resolutions, you don’t have to give it the “all or nothing” treatment. If you’ve pressed pause, it’s okay. Once you do start again, don’t beat yourself up if you miss a day or backslide. Just recalibrate.
Listen to your body.
We should never “push through the pain.” If you’re tired or sore, it’s okay to take a rest day to prevent injury. You can still gently stretch or practice yoga if your muscles are feeling tight. In addition, you should be getting seven to nine hours of sleep to repair your muscles, maintain energy levels and improve performance.
Set specific, achievable goals.
And those goals don’t have to be immediate or weight-loss related. You could also set goals based on gaining strength or staying consistent. Just don’t forget to track your progress, so you can celebrate those big milestones.
Start slowly, then build gradually.
If it’s been a while since you worked out, start by exercising two days per week with a rest day in between. At first, focus on good form rather than high weight, speed, distance or duration. Some good moderate-intensity exercises to start with include swimming, walking or biking.
Stay consistent.
For some people, it can take as little as a few weeks for their exercise routine to become a habit. If you have trouble fitting exercise into your schedule, put it on your calendar to block that time for yourself.
Remember, it’s never too late to recalibrate your goals and start living a healthier life!
Joint Pain Assessment
If you’re having trouble getting back into your exercise routine due to joint pain, it could be a sign of a more serious condition. Take our orthopedic pain quiz to see what you may be battling and how we can help.
Ortho Pain Quiz
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